Программа упражнений, представленная ниже, основана на последних научных исследованиях, связанных с увеличением массы мышц.

Внимание: ПМ – повторный максимум

День 4. Отдых или низкоинтенсивные кардио- упражнения

 

Источник: fitness-pro.ru

Адаптация текста: Зожник

Научные источники:

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• Bubbico, A. and Kravitz, L. (2011). Muscle hypertrophy: New insights and training recommendations. IDEA Fitness Journal, 2326.

• Crewther, C. et al. (2006). Possible stimuli for strength and power adaptation: Acute hormonal responses. Sports Medicine, 36, 3, 215238.

• Fisher, J., Steele, J. and Smith, D. (2013). Evidence-based resistance training recommendations for muscular hypertrophy. Medicina Sportiva, 17, 4, 217235.

• Mohamad, N.I., Cronin, J. B. and Nosaka, K.K. (2012). Difference in kinematics and kinetics between high- and low-velocity resistance loading equated by volume: Implications for hypertrophy training. Journal of Strength and Conditioning Research,26, 1, 269275.

• Schoenfeld, B. (2013). Potential mechanisms for a role of metabolic stress in hypertrophic adaptations to resistance training. Sports Medicine, 43, 179194.

• Schoenfeld, B. (2010). The mechanisms of muscle hypertrophy and their application to resistance training. The Journal of Strength and Conditioning Research, 24, 10, 28572872,

• Spangenburg, E. (2009). Changes in muscle mass with mechanical load: Possible cellular mechanisms. Applied Physiology, Nutrition and Metabolism, 34, 328335.

• Verkhoshansky, Y. and Siff, M. (2009). Supertraining, 6th edition. Rome, Italy: Verkhoshansky.

• Vingren, J. et al. (2010). Testosterone physiology in resistance exercise and training.Sports Medicine, 40, 12, 10371053.

• Wernbom, M., Augustsson, J. and Thomee, R. (2007). The influence of frequency, intensity, volume and mode of strength training on whole muscle cross-sectional area in humans. Sports Medicine, 37, 3, 225264.

• Zatsiorsky, V. and Kraemer, W. (2006). Science and Practice of Strength Training, 2nd edition. Champaign, Ill.: Human Kinetics.